How Pandemic Stress and Lifestyle Changes Led to My Worst Skin Ever

The hidden toll of pandemic anxiety: navigating acne, breakouts, and changing skin while the world stood still.

By Medha deb

Created on Sep 30, 2025

The hidden toll of pandemic anxiety: navigating acne, breakouts, and changing skin while the world stood still.

Pandemic Stress and the Sudden Surge in Acne: My Skin’s Personal Crisis

During the first weeks of pandemic lockdown, as the world outside ground to a halt, something else came crashing down: my skin. While life was already unsettling, my face erupted in a storm of breakouts, angry red zits, and persistent irritation that seemed to mock my efforts at self-care. I wasn’t alone—in group texts and social media threads, friends lamented their own unexpected skin struggles. Confused and desperate, many of us searched for answers to a question we never thought we’d ask: why is my skin falling apart when I’m barely leaving the house?

Why Was Everyone Breaking Out? Unmasking the Pandemic’s Effects on Skin

Before the pandemic, acne was already a familiar, if frustrating, companion for many. But something about lockdown made it worse. Dermatologists and skin experts began reporting surges in patients complaining about new or worsening acne, dry patches, and unusual skin flare-ups. A cluster of factors was at play, each one intertwining with the next:

Heightened stress and anxiety flooding the body with cortisol
Lack of consistent routines, from altered hygiene habits to sleep schedules
Unhealthy eating habits and disrupted nutrition
A dramatic decrease in sun (and thus vitamin D) exposure
More time indoors, sometimes with dry or recycled air
Frequent use of masks, contributing to ‘maskne’—acne linked to mask-wearing

“When our body is stressed it releases cortisol, our fight or flight hormone,” explains skin expert Pamela Marshall. Excess cortisol can suppress estrogen and increase androgens, stimulating oil glands and triggering breakouts. And then there’s the effect of slipping routines: diets heavy in comfort food or sugar, erratic sleep, less motivation for skincare—all of which can stoke the flames of inflammation and aggravate acne-prone skin.

Stress, Hormones, and Sebum: The New Biology of Pandemic Skin

It turns out that psychological stress is scientifically linked to acne, with stress hormones like cortisol signaling our bodies to produce more sebum (oil). This oil can clog pores, trap bacteria, and spark new breakouts—especially on faces already stressed by other factors. “Your skin will let you know when your body is overwhelmed with stress,” noted Dr. Agnes Ju Chang, adding that sudden breakouts often serve as a visible marker of inner turmoil.

But it isn’t just about stress. The relationship between hormones and acne is complex. While some speculated that the virus itself might unbalance hormones, dermatologists have so far seen little evidence of widespread hormonal shifts due to COVID-19 infection. Rather, the main drivers seem to be stress and immune changes, possibly involving the skin’s microbiome and its intricate connection to our mental health and immune system.

How Lockdown Changed Skincare Routines—And Why It Mattered

Many people believed that giving up their makeup during lockdown, skipping long commutes, and reducing environmental pollution exposure would improve their skin. The reality, for many, was the opposite. Stress-related breakouts were made worse by lapses in basic skincare, inconsistent cleansing, and a lack of motivation to stick with tried-and-true routines.

With beauty counters closed and professional treatments inaccessible, DIY skincare took center stage—but sometimes at the cost of over-exfoliation or irritation.
Changes in daily rhythm, from disrupted sleep to increased screen time, added new stressors that showed up on the face.

“Our pores don’t like an abundance of anything,” Marshall notes. The combination of increased oil from stress, dead skin from inconsistent cleansing, and fluctuating hormones created a ‘perfect storm’ of breakouts.

Diet, Vitamin D & Lack of Sun: The Hidden Breakout Triggers

Comfort eating became a coping mechanism for many—and junk food, though momentarily soothing, can destabilize the gut and lead to skin inflammation. The pandemic also meant spending more time indoors, leading to lower vitamin D levels, which are critical for skin health and regulating inflammation.

“Vitamin D is important for cell development,” Marshall explains. Without sunlight exposure, deficiencies became more common, hampering the skin’s ability to heal and regulate itself, and potentially fueling more frequent breakouts.

The Rise of ‘Maskne’ and Other Strange Skin Phenomena

One of the most visible skin issues to emerge during the pandemic was ‘maskne’—acne breakouts triggered or worsened by wearing masks for extended periods. Dermatologists reported a surge of contact dermatitis, pressure urticaria (skin irritation triggered by friction), and the worsening of pre-existing skin conditions like rosacea, eczema, and psoriasis.

Dr. Dendy Engelman explained that the combination of personal protective equipment and heightened hygiene regimens led to both irritation and breakouts, sometimes affecting even people who had clear skin pre-pandemic. But it wasn’t only masks—hand-washing and sanitizing increased, too, sometimes resulting in irritated or compromised skin barriers.

Could COVID-19 Infection Itself Change Your Skin?

While research is still emerging, some post-COVID patients report new or exacerbated skin issues, from dryness and rashes to persistent acne and abnormal sensitivity. Doctors suspect a shift in the immune system and microbiome plays a role, but definitive answers are years away. Dr. Joshua Zeichner observed that some patients experience “new onset acne or rosacea, eczema-like rashes, or hives” after recovering from the virus itself, although whether this is directly due to immune shifts, hormone changes, or stress is still unclear.

Other strange pandemic side effects include reported thinning hair, changes in menstrual cycles, and unexplained weight changes—all signs of the pandemic’s deep, whole-body effects.

Navigating Treatment: What Helped (and What Didn’t) During Lockdown

As routines and skin alike crumbled, so did access to professional skin care. Dermatology offices shifted to telehealth, and many people leaned into accessible treatments and home remedies. According to dermatologists, effective interventions often included:

Topical treatments: Over-the-counter benzoyl peroxide, salicylic acid, and retinoids for acne control.
Prescription medications: For stubborn breakouts, dermatologists sometimes prescribed oral antibiotics, spironolactone, or isotretinoin.
Cautious use of exfoliants: Chemical exfoliation offered benefits but needed careful moderation to avoid irritation.
Procedures like peels and lasers: These were missed during lockdown, but many patients returned to them as offices reopened for lingering hyperpigmentation or scarring.
Lifestyle adjustments: Prioritizing hydration, gentle cleansing, balanced eating, and improved sleep routines played a crucial role in healing skin.

Tips from Dermatologists: Regaining Skin Health After the Pandemic

Dermatology experts converge on a few key strategies for calming stressed-out skin:

Adopt regular stress-management activities, such as daily walks, yoga, or meditation, to lower cortisol levels.
Eat a diet rich in antioxidants and low in refined sugar, supporting skin healing from within.
Get sunlight exposure safely to support vitamin D production (or consider supplementation when necessary).
Maintain gentle but consistent skin cleansing habits, avoiding over-washing or harsh scrubs.
Consult a dermatologist if breakouts persist or worsen, especially if accompanied by other post-COVID symptoms.

“Anything you can do to get some endorphins flowing will hopefully reduce some stress and lead you on a path of clearer skin,” emphasizes Physician Assistant Allison Senerchia, echoing the value of exercise and movement.

What I Learned—And How I Finally Made Peace with My Pandemic Skin

My own journey through pandemic acne was not a straight line. I panicked at first, obsessed over every blemish, then dived into an exhausting cycle of over-cleansing, experimenting with new products, and doom-scrolling for miracle cures. Eventually, I learned the lesson many others did: compassion, routine, and stress management matter as much as any serum or spot treatment.

As the world began to reopen, I found relief—not just in professional treatments, but in rebalancing my life. More sleep, more fresh air, less self-criticism. I swapped aggressive skincare for gentle routines, mindful eating, and moved my body a little every day. Slowly, my skin healed—and with it, some lost confidence returned.

Frequently Asked Questions (FAQs)

Q: Can stress alone really cause severe acne flare-ups?

A: Yes, chronic stress triggers hormones like cortisol and androgens, increasing oil production in the skin and leading to inflammation and new acne breakouts.

Q: Is ‘maskne’ real, and what can I do about it?

A: ‘Maskne’ refers to breakouts and irritation caused by frequent mask wearing. Use gentle cleansing, light moisturizers, change masks regularly, and avoid heavy makeup under the mask to reduce irritation.

Q: Are pandemic breakouts only temporary?

A: For many, breakouts were temporary and linked to stress and lifestyle changes. However, some individuals continue to experience persistent issues, sometimes due to ongoing stress, immune changes, or delays in returning to healthy routines.

Q: What role does diet play in stress-related skin problems?

A: Diets high in processed foods, sugar, and dairy can exacerbate inflammation and upset the gut-skin axis, worsening breakouts. Focus on whole foods, hydration, and decreasing added sugar for better skin.

Q: Should I see a dermatologist if my acne hasn’t improved post-pandemic?

A: Yes. Persistent or severe acne may require professional guidance and prescription treatment, especially if accompanied by scarring, other skin issues, or possible post-illness complications.

Table: Pandemic Acne Triggers and Solutions

Pandemic Trigger	Skin Effect	Recommended Solution
Chronic Stress	Increases cortisol, oil production, breakouts	Stress management: exercise, meditation, routine
Poor Diet	Gut inflammation, increased skin flare-ups	Eat antioxidant-rich, whole foods; less sugar
Lack of Vitamin D	Impaired skin healing, more inflammation	Sunlight exposure or supplements (per doctor)
Mask Wearing	“Maskne”: breakouts in mask area	Gentle cleansing, barrier creams, mask hygiene
Disrupted Skincare Routine	Build-up of oil/dead skin, more acne	Consistent, gentle cleansing; avoid over-washing

Final Thoughts

The pandemic left few untouched by its stress—and for countless people, the evidence showed up on our skin. Understanding the science behind stress acne, the ways lockdown disrupted our routines, and the importance of holistic care can empower anyone to heal and protect their skin, whatever the future may hold. If there’s any lesson worth carrying forward, it’s that skin care is self-care—and in uncertain times, both matter more than ever.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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